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8 No-Equipment HIIT Moves You Can Do in 30 Seconds

This is about as uncomplicated as it gets: These eight compound moves use zero equipment and will fry and firm the flab—fast. "Use the body you have to create the body you want," says trainer Adam Rosante, a fitness ambassador for C9 by Champion and the author of The 30-Second Body. "You can do anything for 30 seconds"—the magic number to hit for every set here—"so put the pedal to the floor for top-notch results." Aim for three rounds of the first four exercises—with 30-second breathers between circuits—then repeat with the next four moves. You're done. You just whipped your cardio and toning at once.

Wall Climber

Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.